Weight Loss 101 

- a review of https://www.livestrong.com/article/13713640-healthy-ways-to-lose-weight-fast/

The first step to losing weight is understanding how it works. 
 1. Burn more calories then you eat 
        you need to create a caloric deficiency but do not starve yourself. Aim to lose 1-2 lbs a week to avoid rebound weight game. 
        3500 lbs = 1 lb
         500 - 1000 lbs a day are safe to lose 1 to 2 lbs a week
        keep a food dairy
2. Calculate your Total daily energy expenditure --- minimum 1200 for females and 1500 for men
          First calaculate you Resting metabolic rate
  • Male: 9.99 x weight (kg) + 6.25 x height (CM) – 4.92 x age + 5
  • Female: 9.99 x weight + 6.25 x height – 4.92 x age – 161
         Calculate your TDEE
  • Sedentary: Little to no exercise = RMR x 1.2
  • Lightly Active: Light exercise 1-3 days per week = RMR x 1.375
  • Moderately Active: Moderate exercise 3-5 days per week = RMR x 1.55
  • Very Active: Hard exercise 6-7 days per week = RMR x 1.725
  • Extremely Active: Hard daily exercise and a physical job = RMR x 1.9
3 Exercise
     Build muscle so it burns fat its as simple as that. This helps your metabolism from slowing down and it helps to improve your resting metabolic rate.
     Keep eating so that your metabolism does not slow down.
                                                               QUICK TIPS
1. Cutting back on carbs speeds up weights loss.
2. Add more protein.  helps to maintain muscle mass and metabolic rate
3. Load up you plates with vegetables

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